vitamin d + your immune system

When it comes to immune support, few nutrients are as important as vitamin D. It acts like an “on switch” for your immune system, helping your body recognize and respond to invaders quickly. But during the colder months in Minnesota, when sunshine is scarce, many people find themselves running low. Here’s what you need to know.

why vitamin d matters

Vitamin D helps regulate the immune system, reduce inflammation, and strengthen the body’s defenses against infections. Without enough of it, your immune system can be sluggish, leaving you more vulnerable to illness.

food and lifestyle sources

Sunlight is the best-known source of vitamin D, but once fall and winter hit, it’s harder to get enough through sun exposure alone. That’s where food and supplementation come in. You’ll find vitamin D in:

• Fatty fish like salmon, tuna, and mackerel

• Egg yolks

• Mushrooms

choosing the right supplement

If you decide to take a supplement, look for Vitamin D3 with K2. Vitamin D3 is the form your body uses most effectively, and vitamin K2 helps direct calcium into your bones instead of letting it build up where it shouldn’t.

Other nutrients that support vitamin D include:

• Magnesium, which activates vitamin D in the body

• Zinc, which helps balance immune function

• Healthy fats, which increase absorption

a note on testing

Before starting any supplement, it’s best to know where your levels are. Functional testing can show whether your body truly needs more vitamin D (or other nutrients) and help you avoid over-supplementing.

supporting your body year-round

Supporting your body through the seasons doesn’t have to be complicated. Small, consistent steps — like getting enough vitamin D, eating nutrient-rich foods, and staying active — can make a big difference in how your immune system performs. When your body has what it needs, it’s better equipped to keep you healthy and resilient all year long.